Couple of days to post on. Since I've returned from the contest I've moved away from FST-7 volume training for now and am working in more high intensity training - trying to get some strength back! Its still going really well and I feel like my physique is hardening up a bit so I'm sticking with it at least for a few more weeks. Marcella keeps reminding me that I never integrate periodization into my programs so I really should look more closely into that. Anyway...

6/6/11: I hit quads and made some good progress! I've moved quads and Hams to separate days to give my core time to recover between and I'm liking it!

Man I'm falling behind on this log! I need more hours in my day! Lot to put down here, workouts have been going really really well. Last week I had a couple aches and pains surface, so went low intensity high rep (4 sets of 20+ reps) on a couple of workouts to allow some recuperation (shoulders, hamstring, calves and arms in particular). The others I went nice and heavy on! Since I am now 5 weeks out from my next bodybuilding adventure I am doing 20 minutes of cardio before breakfast (usually elliptical) every morning I don't have a 2-a-day. One my off days I'm doing a second cardio workout (usually swimming or stair stepper) for 20-30 more minutes.

Another week of workouts to list! Man, I need to post more often or work out less often.... post more often! I am really excited because my strength has still been increasing and I think I've (finally) hit on a workout schedule that will make my arms grow! My plan for arms is two workouts per week, once after quads and once after hamstrings so they get that major leg muscle workouts' hormone producing benefits. And I make one workout high intensity focused and the other volume focused. It's doing wonders so far! On all my other lifts, I'm really trying to go heavy and increase intensity with drop sets. Lovin' it!

While I've been upping the weight and focusing on getting stronger, my main objective is to get really hard and tight for my next contest on July 30th with Ed Bauer! I've cut my daily calories from about 6k from when I was still bulking up, to about 4k-4.5k, and I've been upping my cardio as well. Feeling good! -Pics below are from today after my arm workout.

After that leg workout Tuesday my legs were sore for 4 days! That unilateral stuff, plus pre-exhausting, kiiiiillll! Week has been going really well with some new personal bests (ever!) and many recent bests. The one positive side of taking time off from injury is improving almost every workout when you come back! I've been sticking to the same program, which i just posted on our site http://veganmuscleandfitness.com, and I've cut my calories back a little more while adding slightly more cardio. Robert also just turned me on to Sun Warrior protein and I'm loving it!

7/3: 'Off' Cardio/ABS!Today I hit cardio before breakfast with about 40 minutes of trail running at a decent pace. I have another cardio session this afternoon where I did sprint intervals on a football field (sprint 25yds, jog back, sprint 50yds, jog back, sprint 75yds, jog back, sprint 100yds, repeat). I wanted to do 5 sets but stopped after 3 because the 95 degree heat was killing me! I followed the sprints up by immediately jumping in the pool and swimming 1000m at a pretty slow pace. Felt wonderful!

I've also started training my abs again on off days as of last week. I couldn't train them over the last 9 months due to the abdominal strain, but they are feeling solid enough to test the waters now and so far so good! I'm only doing 3 exercises for 3 sets of 15, but my abs have always been a strong point so i'm hoping even this little bit will make them show ready by July 30th! Progress Pics below - check out the improvements this week alone! 4 WEEKS OUT!

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